Stoic Physique

Daily Targets

Weekly Overview · Patrick Duke
Monday
2170cal195gprotein253gcarbs42gfat37gfibre
Tuesday
2030cal179gprotein252gcarbs34gfat30gfibre
Wednesday
2263cal183gprotein277gcarbs47gfat37gfibre
Thursday
2321cal196gprotein247gcarbs61gfat30gfibre
Friday
2272cal182gprotein296gcarbs40gfat41gfibre
Saturday
2238cal184gprotein254gcarbs54gfat26gfibre
Sunday
2411cal202gprotein295gcarbs47gfat42gfibre
Stoic Physique

Monday Meal Plan

Patrick Duke
Daily Totals
2170cal195gprotein253gcarbs42gfat37gfibre
Breakfast11 AM
Wilderness Athlete - Protein Powder1.5 Scoop236 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Banana, Single1 medium (~118 g)116 cal
Granola30 grams142 cal
Peanut Butter15 grams91 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
739cal54gprotein97gcarbs15gfat10gfibre
Lunch2 PM
Chicken Breast, Cooked200 g301 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Whole Foods (365) - Apple Sauce Packets1 pouch56 cal
Meal Totals
591cal66gprotein66gcarbs7gfat9gfibre
Snack5 PM
Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner7 PM
Sirloin Steak - Cooked6 oz292 cal
Sweet Potato (cooked)(Gm)300 g262 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
595cal56gprotein68gcarbs11gfat13gfibre
Snack9 PM
Fresh/Frozen Mixed Berries80 grams36 cal
Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Stoic Physique

Tuesday Meal Plan

Patrick Duke
Daily Totals
2030cal179gprotein252gcarbs34gfat30gfibre
Breakfast11 AM
Wilderness Athlete - Protein Powder1 Scoop157 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Banana, Single1 medium (~118 g)116 cal
Granola30 grams142 cal
Peanut Butter15 grams91 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
655cal44gprotein86gcarbs15gfat8gfibre
Lunch2 PM
Chicken Breast, Cooked200 g301 cal
White Rice (Cooked)160 grams201 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Whole Foods (365) - Apple Sauce Packets2 pouch112 cal
Meal Totals
655cal66gprotein82gcarbs7gfat11gfibre
Snack5 PM
Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner7 PM
Ahi Tuna6 oz189 cal
Baby Leaf Salad150 g33 cal
White Rice (Cooked)200 grams252 cal
Meal Totals
475cal50gprotein62gcarbs3gfat6gfibre
Snack9 PM
Fresh/Frozen Mixed Berries80 grams36 cal
Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Stoic Physique

Wednesday Meal Plan

Patrick Duke
Daily Totals
2263cal183gprotein277gcarbs47gfat37gfibre
Preworkout
Brewed Coffee1 cup2 cal
Wilderness Athlete - Protein Powder0.5 Scoop79 cal
Mandarin Orange1 medium40 cal
Meal Totals
125cal11gprotein18gcarbs1gfat3gfibre
Breakfast11 AM
Wilderness Athlete - Protein Powder1 Scoop157 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Banana, Single1 medium (~118 g)116 cal
Peanut Butter25 grams153 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
610cal44gprotein77gcarbs14gfat9gfibre
Lunch2 PM
Chicken Breast, Cooked200 g301 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Whole Foods (365) - Apple Sauce Packets2 pouch112 cal
Meal Totals
707cal67gprotein94gcarbs7gfat12gfibre
Snack5 PM
Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner7 PM
Shrimp (Cooked)6 oz198 cal
Fresh Cilantro0.3 cup1 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
576cal42gprotein66gcarbs16gfat8gfibre
Snack9 PM
Fresh/Frozen Mixed Berries80 grams36 cal
Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Stoic Physique

Thursday Meal Plan

Patrick Duke
Daily Totals
2321cal196gprotein247gcarbs61gfat30gfibre
Preworkout
Brewed Coffee1 cup2 cal
Wilderness Athlete - Protein Powder0.5 Scoop79 cal
Mandarin Orange1 medium40 cal
Meal Totals
125cal11gprotein18gcarbs1gfat3gfibre
Breakfast11 AM
Wilderness Athlete - Protein Powder1 Scoop157 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Banana, Single0.5 medium (~118 g)59 cal
Peanut Butter25 grams153 cal
Meal Totals
481cal42gprotein49gcarbs13gfat5gfibre
Lunch2 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Couscous60 g220 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Whole Foods (365) - Apple Sauce Packets2 pouch112 cal
Meal Totals
648cal52gprotein83gcarbs12gfat8gfibre
Snack5 PM
Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner 7:00 PM7 PMAir Fry Meatloaf
Mixed Vegetables (Your Choice)100 grams40 cal
White Rice (Cooked)150 grams189 cal
Panko Bread Crumbs20 grams68 cal
2% Milk (ML)1 ml0 cal
Onion (Gm)80 g35 cal
93/7 Ground Beef (Raw)10 oz410 cal
Egg (Large)1 egg75 cal
Thyme (tbsp)0.3 tbsp1 cal
Salt (tsp)0.75 tsp0 cal
Black Pepper (Dash)1 dash0 cal
Meal Totals
822cal72gprotein75gcarbs26gfat9gfibre
Snack9 PM
Fresh/Frozen Mixed Berries80 grams36 cal
Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Stoic Physique

Friday Meal Plan

Patrick Duke
Daily Totals
2272cal182gprotein296gcarbs40gfat41gfibre
Preworkout
Brewed Coffee1 cup2 cal
Wilderness Athlete - Protein Powder0.5 Scoop79 cal
Mandarin Orange2 medium80 cal
Meal Totals
165cal12gprotein27gcarbs1gfat5gfibre
Breakfast11 AM
Wilderness Athlete - Protein Powder1 Scoop157 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Banana, Single1 medium (~118 g)116 cal
Granola30 grams142 cal
Meal Totals
523cal40gprotein75gcarbs7gfat6gfibre
Lunch2 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Couscous70 g256 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Whole Foods (365) - Apple Sauce Packets2 pouch112 cal
Meal Totals
700cal54gprotein94gcarbs12gfat10gfibre
Snack5 PM
Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner 7:00 PM7 PM
Sirloin Steak - Cooked6 oz292 cal
Sweet Potato (cooked)(Gm)350 g305 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
639cal57gprotein78gcarbs11gfat15gfibre
Snack9 PM
Fresh/Frozen Mixed Berries80 grams36 cal
Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Stoic Physique

Saturday Meal Plan

Patrick Duke
Daily Totals
2238cal184gprotein254gcarbs54gfat26gfibre
Preworkout
Brewed Coffee1 cup2 cal
Wilderness Athlete - Protein Powder0.5 Scoop79 cal
Mandarin Orange2 medium80 cal
Meal Totals
165cal12gprotein27gcarbs1gfat5gfibre
Breakfast11 AM
Wilderness Athlete - Protein Powder1 Scoop157 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Banana, Single1 medium (~118 g)116 cal
Granola30 grams142 cal
Peanut Butter25 grams153 cal
Meal Totals
679cal46gprotein81gcarbs19gfat6gfibre
Lunch2 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Couscous70 g256 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
568cal53gprotein62gcarbs12gfat4gfibre
Snack5 PM
Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner 7:00 PM7 PM
Salmon (Cooked)6 oz300 cal
White Rice (Cooked)200 grams252 cal
Asparagus (gm)100 g25 cal
Meal Totals
581cal54gprotein62gcarbs13gfat6gfibre
Snack9 PM
Fresh/Frozen Mixed Berries80 grams36 cal
Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Stoic Physique

Sunday Meal Plan

Patrick Duke
Daily Totals
2411cal202gprotein295gcarbs47gfat42gfibre
Breakfast11 AM
Wilderness Athlete - Protein Powder1.5 Scoop236 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Banana, Single1 medium (~118 g)116 cal
Granola30 grams142 cal
Peanut Butter25 grams153 cal
Meal Totals
764cal56gprotein90gcarbs20gfat8gfibre
Preworkout
Brewed Coffee1 cup2 cal
Wilderness Athlete - Protein Powder0.5 Scoop79 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
201cal12gprotein36gcarbs1gfat5gfibre
Lunch2 PM
Chicken Breast, Cooked150 g226 cal
White Rice (Cooked)225 grams284 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
565cal53gprotein77gcarbs5gfat11gfibre
Snack5 PM
Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner 7:00 PM7 PM
93/7 Lean Ground Beef (Cooked)7 oz322 cal
Egg White50 g25 cal
Sweet Potato (cooked)(Gm)280 g244 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
650cal62gprotein69gcarbs14gfat14gfibre
Snack 9:00 PM9 PM
Fresh/Frozen Mixed Berries150 grams68 cal
Lilly'S Chocolate Chips (gm)10 grams49 cal
Meal Totals
120cal2gprotein19gcarbs4gfat4gfibre
Stoic Physique

Additional Options

Patrick Duke
Breakfast Option #1
Birch Benders - Pancake Mix100 grams358 cal
Lakanto - Sugarfree Maple Syrup60 ml48 cal
Wilderness Athlete - Protein Powder1 Scoop157 cal
Egg (Large)1 egg75 cal
Meal Totals
640cal54gprotein88gcarbs8gfat5gfibre
Breakfast Option #2
Oatmeal (Dry)60 grams233 cal
Wilderness Athlete - Protein Powder1 Scoop157 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Egg White150 g73 cal
Egg (Large)1 egg75 cal
Meal Totals
604cal51gprotein73gcarbs12gfat12gfibre
Dinner Option #1
Bionaturae - Sourdough Pasta (Cooked)100 grams183 cal
San Marzano - Peeled Tomatoes70 grams17 cal
Bell Pepper50 g16 cal
Onion (Gm)50 g22 cal
93/7 Lean Ground Beef (Cooked)7 oz322 cal
Olive Oil10 g90 cal
Meal Totals
649cal58gprotein48gcarbs25gfat4gfibre
LunchChicken Bbq Wrap - Low Cal Wrap
Grilled Chicken (Oz)6 oz246 cal
Romaine/Cos Lettuce100 g21 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
Bbq Sauce60 grams120 cal
Low Fat Shredded Cheese30 grams96 cal
Meal Totals
625cal70gprotein39gcarbs21gfat35gfibre
Stoic Physique

Shopping List

Everything for the week · Patrick Duke
Food ItemAmount
2% Milk (ML)1 ml
93/7 Ground Beef (Raw)10 oz
93/7 Lean Ground Beef (Cooked)25 oz
Ahi Tuna6 oz
Asparagus (gm)100 g
Baby Leaf Salad150 g
Banana, Single7.5 medium (~118 g)
Black Pepper (Dash)1 dash
Brewed Coffee5 cup
Built Puff Protein Bar (any flavor)7 bar
Chicken Breast, Cooked750 g
Couscous200 g
Egg (Large)1 egg
Egg White50 g
Fresh Cilantro0.3 cup
Fresh/Frozen Mixed Berries960 grams
Granola150 grams
Greek Yogurt - Nonfat - Any Flavor1400 grams
Lilly'S Chocolate Chips (gm)130 grams
Mandarin Orange6 medium
Mixed Vegetables (Your Choice)1350 grams
Olive Oil10 g
Onion (Gm)80 g
Panko Bread Crumbs20 grams
Peanut Butter130 grams
Salmon (Cooked)6 oz
Salt (tsp)0.8 tsp
Shrimp (Cooked)6 oz
Sirloin Steak - Cooked12 oz
Sweet Potato (cooked)(Gm)930 g
Thyme (tbsp)0.3 tbsp
White Rice (Cooked)1485 grams
Whole Foods (365) - Apple Sauce Packets9 pouch
Wilderness Athlete - Protein Powder10.5 Scoop
Stoic Physique

Options Shopping List

Extra meal options · Patrick Duke
Food ItemAmount
93/7 Lean Ground Beef (Cooked)7 oz
Bbq Sauce60 grams
Bell Pepper50 g
Bionaturae - Sourdough Pasta (Cooked)100 grams
Birch Benders - Pancake Mix100 grams
Egg (Large)2 egg
Egg White150 g
Fresh/Frozen Mixed Berries150 grams
Grilled Chicken (Oz)6 oz
Lakanto - Sugarfree Maple Syrup60 ml
Low Fat Shredded Cheese30 grams
Mission Foods - Carb Balance Flour Tortillas2 serving
Oatmeal (Dry)60 grams
Olive Oil10 g
Onion (Gm)50 g
Romaine/Cos Lettuce100 g
San Marzano - Peeled Tomatoes70 grams
Wilderness Athlete - Protein Powder2 Scoop
Stoic Physique

Recipe Details

How to make them · Patrick Duke
Air Fry Meatloaf

Seasonings: Thyme (tbsp) (0.3 tbsp), Salt (tsp) (0.75 tsp), Black Pepper (Dash) (1 dash).

Chicken Bbq Wrap - Low Cal Wrap

1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.

2) Place mixture on tortilla. Fold up tightly.